Runner's Training Tips: getting faster

Good question, monte48. First off, realize that I'm no expert at running. However, I've been an athlete for a while, and it seems like you've encountered a plateau--i.e., your body has become accustomed to doing the same thing and is no longer being strained. This means that while you're able to sustain your current pace pretty easily, you probably are having a tough time speeding it up for any extended amount of time. (Let me know if I've misinterpreted this)

The only way I've found to break through these plateaus (with weights as well as with times) is to completely mix up the types of exercises that you're doing. I'm a big fan of stadiums and swimming. What you'll probably find is that these different exercises get you tired pretty quickly--even though you can go much longer in running. What gives? The idea is that you're using different muscles that are not as well developed or the same ones but in a different way. This means that your heart needs to work harder to achieve the same results. Now, while these might not help increase your normal pace by themselves, they should increase your cardiovascular system, which will allow you to start trying to up your pace when you run.

If you don't have access to a pool or stadium, another great training strategy is running intervals. Mark off certain segments in your usual run where you have decided ahead of time to pick up the pace. Choose reasonable goals at first. I found two spots of about 500 yards each that are about 1/3 and 2/3 of the way through my run where my natural stride is just slightly shorter than the sidewalk blocks. In these spots, I really focus on keeping one stride per block. To do this, I need to push off harder and run faster.

At first, I was dead and could barely get back up to my normal pace afterwards. But after doing this a few times, I found that it was getting easier and easier. Now, I find that I'm actually maintaining that pace for longer and longer with each run. As you can imagine, this is really helping with shaving off time.

In short, I think the best bet is variety. Mix short distances with long, jogging with short bursts of sprinting, running with swimming or biking, or whatever makes working out enjoyable, and you should find yourself breaking through that plateau and onto the next level : )

Thanks for sharing these tips.  I've been wondering if internval running/walking would be beneficial.  This helps answer that question.

I'm going to put in another vote for intervals/fartleks. I found them great to pick up the speed & endurance.

I have found a great way to improve my speed and/or get over a plateau is to do some speed work, something which I dislike

I prefer to run outdoors however a treadmill is ideal for the following as you are not able to cheat on the speed.

Run 400m/200m/100m at given speeds.

400m @11kph( I think the 11 on a treadmill is 11kmpm)

400 @ 12 kph

400 @ 13kph

Rest a minute

400@12kph

400@13kph

400@14kph

Rest a minute

400@13kph

400@14kph

400@15kph

I take a short rest inbetween each 400 and a longer rest between each group of three.  Repeat the above with 200m and 100m.  It is a killer but well worth it.  This reminds me I have not done this for a while.

 

Good luck 

 

 

You should see them quickly. I think after 2 weeks I saw an improvement.

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In addition to all of these great ideas, you can find a training partner.  We all need someone to push us once in a while when we can think of a couple million things we would rather do than train.  If I have someone to help hold me accountable for my results (and for theirs) it is extremely beneficial.  Not to mention the extra cardiovascular work you get from talking to your buddy while running could help you break through the plateau in its own right.